Quick Skills: ACCEPTS

WEBVTT
00:00:00.479 --> 00:00:07.679
PsychBytes with CCS is a weekly podcast hosted by Student Life's Counseling and Consultation Service.
00:00:07.679 --> 00:00:15.439
This show is dedicated to discussing a wide range of topics pertaining to mental health commonly experienced in the college setting.
00:00:15.439 --> 00:00:20.079
It is important to note that this podcast is not a substitute for therapy.
00:00:20.079 --> 00:00:30.480
All of the topics on this show, while discussed by professionals, are strictly psychoeducational and meant to inform listeners on available resources, skills, and support.
00:00:30.480 --> 00:00:47.679
Topics on this show can be sensitive in nature, and should you find yourself needing additional support or resources, please visit ccs.osu.edu or call us at 614-292-5766.
00:00:47.679 --> 00:00:50.880
With that in mind, enjoy the show.
00:00:50.880 --> 00:01:22.480
What is up everyone and welcome to PsychBytes with CCS. My name is Josh and today I am back with another quick skills episode. And for today's topic, I want to focus on distress tolerance or the ability to cope with uncomfortable emotions.
00:01:22.480 --> 00:01:31.519
And to do that, I want to introduce you to an acronym called ACCEPTS, which comes from Dialectical Behavior Therapy or DBT.
00:01:31.519 --> 00:01:44.079
And the whole purpose of this is to help you build a toolbox of sorts to better deal with, manage, distract, away from uncomfortable emotions when you don't know how to better manage them in the moment.
00:01:44.079 --> 00:01:49.359
So starting with A, that is going to represent activities.
00:01:49.359 --> 00:01:58.000
And this is simply asking you to go and find something else to do other than worry and ruminate on the emotion that you're struggling with.
00:01:58.000 --> 00:02:06.959
This can be as simple as reading a book, putting on a movie to watch, going for a walk and observing your surroundings, calling a friend and chatting with them.
00:02:06.959 --> 00:02:10.960
Anything you can think of is generally going to be fairly effective here.
00:02:10.960 --> 00:02:14.159
So get out there and find something to do.
00:02:14.159 --> 00:02:23.199
The first C and accepts represents contributing and it's asking that you go out and do something that allows you to focus on another person.
00:02:23.199 --> 00:02:27.039
This can be calling and checking in on a friend or a family member.
00:02:27.039 --> 00:02:29.039
It can be volunteering somewhere.
00:02:29.039 --> 00:02:32.319
It can be as simple as holding the door for a stranger.
00:02:32.319 --> 00:02:33.280
Doesn't matter.
00:02:33.280 --> 00:02:38.879
As long as I'm doing something for somebody else, I'm taking myself out of my own head in that moment.
00:02:38.879 --> 00:02:44.000
The second C is going to be comparisons.
00:02:44.000 --> 00:02:58.400
And it's all about putting my situation into perspective by comparing it to maybe a time in my own life where I was doing worse, or maybe comparing my situation to another person who might be objectively having a harder time than I am.
00:02:58.400 --> 00:03:09.520
And what this does is it allows me to identify my own resilience, my own ability to overcome situations or deal with situations better than I have in the past.
00:03:09.520 --> 00:03:13.919
E is going to represent emotions.
00:03:13.919 --> 00:03:22.639
And this is asking that you do something to create a new emotion that will directly compete with the distressing emotion that you're trying to alleviate.
00:03:22.639 --> 00:03:24.159
So, how do we do this?
00:03:24.159 --> 00:03:40.639
Well, there's all kinds of media out there that is designed to elicit very specific emotions, whether you're thinking of movies, literature, podcasts, music, there's all kinds of stuff out there that is going to bring about different kinds of emotions.
00:03:40.639 --> 00:03:46.400
If you think about like an OSU football game, the band isn't out there playing somber, quiet music.
00:03:46.400 --> 00:03:53.919
They're playing music that's high tempo, high beats per minute to get you hyped up, to elicit an emotion of energy and excitement.
00:03:53.919 --> 00:03:59.680
So go out there, find different media that brings about desired emotions in you.
00:03:59.680 --> 00:04:03.439
P is going to represent pushing away.
00:04:03.439 --> 00:04:17.120
And this is going to ask you to use a little bit of imagery to kind of imagine yourself taking the emotion, putting it in a box, duct taping it shut, putting it on a shelf, and walking away from it for a little bit.
00:04:17.120 --> 00:04:22.240
By doing this, we kind of separate us from the emotion.
00:04:22.240 --> 00:04:29.519
And in doing this kind of guided imagery, we can really create a sense of genuine separation.
00:04:29.519 --> 00:04:41.920
T is going to represent thoughts and it's going to ask us to keep our mind busy so I don't have a bunch of empty real estate for my brain to wander and worry about whatever.
00:04:41.920 --> 00:04:43.360
So, how do I do this?
00:04:43.360 --> 00:04:46.000
It's a lot easier than you might think.
00:04:46.000 --> 00:04:54.480
Count backwards from 100, count ceiling tiles, name as many animals as you can going in alphabetical order.
00:04:54.480 --> 00:04:59.680
Think of all your favorite candy bars and rank them from most favorite to least favorite.
00:04:59.680 --> 00:05:00.480
It doesn't matter.
00:05:00.480 --> 00:05:10.639
Any little thing that's going to give your brain a task can be highly, highly effective at moving away from the distressing thought that we're struggling with.
00:05:10.639 --> 00:05:15.120
And finally, S is going to represent sensations.
00:05:15.120 --> 00:05:21.360
And this is asking you to create safe physical sensations to distract from the upsetting emotion.
00:05:21.360 --> 00:05:24.079
This can be taking a hot shower.
00:05:24.079 --> 00:05:27.920
This can be holding an ice cube in your hand and feeling it melt.
00:05:27.920 --> 00:05:32.240
This can be eating something that is sour or sweet or spicy.
00:05:32.240 --> 00:05:39.680
Anything that's going to bring about a physical sensation that you can focus on safely until the emotion subsides.
00:05:39.680 --> 00:05:41.920
And that's it.
00:05:41.920 --> 00:05:45.040
That is distress tolerance via ACCEPTS.
00:05:45.040 --> 00:05:47.279
You can build on each one of these.
00:05:47.279 --> 00:05:50.639
There is so much more than just the few examples that I gave.
00:05:50.639 --> 00:05:56.639
So go out there, practice, see what works for you, and just keep expanding that toolbox.
00:05:56.639 --> 00:05:58.240
So that's all I have for today.
00:05:58.240 --> 00:06:00.560
Keep your eyes peeled for future episodes.
00:06:00.560 --> 00:06:04.800
Until then, I'm Josh, and this has been Psych Bytes with CC.